Warm Up
3 Rounds
400m
5 Ninja Roll Ups
15 Push Ups
10 Air Squats

3×20 Russian Swings

WOD – KALSU
*On the Minute every minute
*Until complete
*5 Burpees to start the minute
*Finish the minute with Thrusters
*Workout is complete when Athlete finishes 100 Thrusters
*All Students need a bar

Warm Up
3 Rounds
15 American Swings
10 Pistols
10 Ninja roll Ups

Clean and Jerk 3×10
Front Squat 5×5

WOD
Your Choice

Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×6

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squats 5×5

WOD- Dave
Pull Up Progression
20 Minutes

Planks from the hands
6x30sec
straight x 2
Right x 2
Left x 2

Warm Up
2 Rounds:
10 Tuck Jumps
Lunge><
10 Sit Ups

Find your Bench Max

WOD – Bench Bulgarian

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders
Hurdles

WOD
20 Yd Sprints
on the minute every minute
for 20 Minutes

Warm Up
3 Rounds:
10 Pull Ups
20 Burpees

Mats
Ladders
Ply Boxes

WOD
3 Rounds
for Time
400m
50 Air Squats

Warm Up
21-15-9
Choice of 5 exercises

Choice 5×5
Choice 3×20

WOD – Zombie Chase

If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 1:30 minutes after the living people and try to catch them!
*1 Zombie and 2 Living per group
*Zombies will wear red jerseys

WOD –
Run 800m
100 Jump Ropes
80 Push Ups
60 Sit-ups
40 Air Squats (butt to ball)
20 Box jumps
Run 400m

*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

3 Burgeners
Cleans 5×5

WOD – Allen
20 Minute Air Squat Progression